Chicken and rice bake is a standard kitchen favorite easily prepared for family or last-minute guests. Unfortunately, chicken and rice bake is traditionally made with fat-laden ingredients such as sour cream and high-fat, high-sodium, canned, cream soups. Swap unhealthy ingredients for healthy choices that result in a wholesome, flavorful dish.
Chicken
For a very low-fat rice bake, use white chicken meat only. For better flavor and improved nutrition, use a combination of light and dark chicken meat. Although white meat is slightly lower in calories and fat, it also tends to be drier than white meat. Dark meat is more flavorful and contains only an additional 20 to 30 calories per 3-oz. serving. Dark meat also provides higher levels of beneficial nutrients, such as vitamin B and iron.
Rice
Use whole-grain brown rice instead of white rice in your chicken and rice bake. Brown rice provides more fiber, vitamins, minerals and antioxidants. It also contains phytonutrients, which are beneficial substances found in whole grains. Incorporating more brown rice and other whole grains in your diet may help lower your cholesterol and may reduce your risk of certain types of cancer. Brown rice takes longer to cook than white rice, but the work-around is to cook the rice before adding it to your dish. You can also soak the rice overnight to shorten cooking time.
Creaminess
Sour cream provides a tangy flavor and a creamy consistency to a chicken and rice bake, but also adds a high level of fat and calories. If you think a chicken and rice bake isn't good without sour cream, lower the overall fat content by using reduced-fat sour cream. Or use reduced-fat Greek yogurt, which has a creamy consistency and tangy flavor similar to sour cream. If sodium is a concern, avoid canned, cream soups, because even healthier, low-sodium, low-fat soups have a high sodium content. Instead, create creaminess with low-fat milk or skim, evaporated milk.
Extras
A variety of extras provide additional color, flavor and nutrition to a chicken and rice bake. Add broccoli, chopped green or red peppers, tomatoes or celery, canned or fresh mushrooms, minced garlic or chopped onions. Keep sodium in check by using salt sparingly. Instead, season the dish with basil, oregano, seasoned salt substitute or freshly ground black pepper.
References
- University of Maine Cooperative Extension; Recipe Ideas for Thrifty Family; July 2009
- Utah State University Cooperative Extension; Rice: The Healthy Budget Stretcher; Melanie Jewke, et al.
- Oregon State University Extension; Cheesy Chicken, Broccoli and Rice Bake; 2008
- Montana State University: The Whole Truth about Whole Grains: Your Guide to Good Health
- Brigham Young University: Ingredient Substitutions
- "(Springfield) Illinois Times"; White Meat vs. Dark; Julianne Glatz, May 2009
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